The meditation exercise below is a beginner’s introduction to meditation techniques.
Sit or lie to your comfort.
Close your eyes.
Make no effort to control your breath; simply breathe naturally.
Focus your attention on the breath and on how the body changes with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your shoulders, chest stomach and rib cage. Focus your attention on your breath without controlling its intensity or rhythm. If your mind begins to wander, return your focus back to your breath.
Maintain this meditation practice for three to five minutes to begin.